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Archive for November 2007

Bike / MTB / Race: Dirt Crits

Basically…
The FGP WIWO Dirt Crits!

Exercise Sets/Reps/Dist Weight/Time
Riding it like you stole it 11.1 km 0:39:40
Time:

0:39:40

 

So…
Last time I did one of these it was the mid-winter handicap. It was damp, foggy, black as pitch and we rode around and around in circles trying (and failing) to keep the cold out of our bones before the race started.

Months later, I randomly turn up and it’s handicap night again but in very different conditions. Toasty late afternoon sun lazing it’s way out of the sky. I emptied out my pockets, and all the coins from my wallet to scrape up the $10 entry fee, feeling more like a beer and some couch surfing than 40 minutes of riding like a amphetamine junkie. Just over half and hour later with the dust settled, lungs burned and recalculations applied, we rolled back into a beautiful city of dark valley streets lined with towers ignited by the sunset; me with $30 in my pocket.

Bought myself some salad and a huge iced coffee at Hot Poppy. Hellz yeah.

Results here (PDF).

Food

  • Muesli w/fruit + protein powder
  • Coffee
  • Nut bar
  • Banana
  • Chicken and veggie soup
  • Apple
  • Caesar salad
  • Iced coffee
  • Coffee 8D
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W

Basically…

Exercise Sets/Reps/Dist Weight/Time
Squat 10 reps 55 kg
6 reps 60 kg
4 reps 65 kg

 

Food

  • Muesli w/fruit
  • Coffee
  • Apple
  • Nut bar
  • Chicken and veggie soup
  • Tinned tuna
  • T-bone steak w/red wine, mushroom and cracked pepper sauce, and veggies
  • Tea
Tags:

Bike / road / commute

Basically…

There:

0:45:00

Back:

0:46:00

 

Tags: ,

Bike / road

Basically…
Mt Buninyong x 2.

Distance:

~60 km

Time:

~0:02:00

 

Tags:

G

Basically…

Exercise Sets/Reps/Dist Weight/Time
Pressing Snatch Balance 25 reps es 0 kg

 

So…
Ok, that really was too easy.

G

Get up early, take a short run down to the beach, pace out a hundred metre length and get to work.

10 rounds:

Exercise Sets/Reps/Dist Weight/Time
Sprint 100 m
Push-ups 10 reps 0 kg
Time:

0:13:26

Then 100 m walking lunge, just for fun.

 

G

Basically…
The next few workouts will be from Eva T’s bodyweight CrossFit blog. No equipment = no excuses :)

5 rounds:

Exercise Sets/Reps/Dist Weight/Time
Handstand 30 sec 0 kg
Squats 20 reps 0 kg

 


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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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